spring cleaning! (a 40-day eating plan)

In cultures worldwide, fasting and cleansing have been ways to empower us to greater spirit-mind-body development and to manifest radiant health.  In the West, spring is a traditional time to clean out one's body and home, bringing in new vitality and energy for the year. My intention during this time is to gift myself with a restorative, eliminative, and healing period as I move into a new and powerful phase in my life (my 40^th year, and the beginning of my career as an herbalist). It is time to release old patterns, beliefs, people and situations which no longer serve me.  It is also time to bring in even more health-positive changes in my eating and being, and allow them to become my way of life. 

For this spring, I created a cleansing protocol for myself based on one designed by nutritionist and herbalist Rebecca Snow, and there are many other practitioners (like Queen Afua) who have excellent cleansing and fasting plans.  It shares an emphasis on easily-digestible, fresh, whole foods; lots of water; use of herbs as teas and cooking spices; and making lifestyle adjustments to support a holistic cleansing process.  It is especially important to keep in mind one’s personal constitution, the season, food availability, etc. when making food choices during a cleanse to be in the highest harmony with natural rhythms.  I am choosing Ayurveda as a holistic system to guide me in this area, but encourage you to use the wisdom of your own body to guide you to what foods will serve you best.  In addition, I am including a fair amount of probiotics in this cleanse, because as I clean out the waste, it will be important to replacing unhelpful microbes with “good” bacteria that will support my gut health—which has many positive impacts overall.

I also am committing to certain rituals and wellness obligations: twice-a-week yoga classes, walking five mornings a week, and continuing to make time for daily meditation in the mornings and evenings.  Journaling throughout the process will help me observe myself throughout the process, work through emotions that surface, and document the physical changes I experience.

I invite you to join me on the cleansing journey in any way you like—follow a full cleansing program (with the support of a qualified wellness practitioner if that is more comfortable or appropriate to your situation), or you may consider simply adapting some of the aspects of this cleanse into your everyday diet. 

PREPARING FOR THE CLEANSE

Begin and end this (and any) cleanse gradually.  For this process, you will allow 9 days before and 10 days after the 21-day cleanse to transition.

Day 1: Release chemicals and processed foods: alcohol, caffeine, food additives, soft drinks, drugs, smoking, refined sugar and flour, and anything in a package as applicable and possible.

Day 3: Release meat products, any live or once living animal or fish, including eggs

Day 5: Release dairy products, yogurt, cheese, milk, butter

Day 8: Release nuts and seeds

Day 9: Release wheat and corn.

DAILY CLEANSING PROTOCOL

From Day 10-30:

Eat greens.  Each day choose from one of the following:

1 cup steamed: collards, kale, beet greens, potato leaf, callaloo, turnip greens, dandelion greens, mustard greens, spinach  OR

2 cups raw: arugula, spinach, watercress, dandelion greens, radicchio, chickweed, purslane

Eat 1 ½ cups of whole grain daily—brown rice, quinoa, amaranth or millet are best.

Eat a minimum of 1 cup whole fruit (raw or cooked, not dried) according to your personal constitution and nutritional needs.

Eat a minimum of 1 cup whole vegetable (raw or cooked) in addition to greens above, according to your personal constitution and nutritional needs.

Eat 1 cup cooked beans daily—mung, adzuki, lentils and blackeyed peas are best.  Soybeans, chickpeas, and black beans should be avoided during this part of the cleanse as they are less easily digested.

Drink Master Cleanser with breakfast and dinner: 8oz water, 1 tablespoon each lemon juice and maple syrup, and a pinch of cayenne.

Get your probiotics! Drink 8oz of kombucha or fermented coconut water or add a couple of tablespoons of fermented vegetables (like sauerkraut, kimchee or fermented pickles) to your daily diet.

Drink 16oz of fruit or vegetable juice with no added sugar.  It is great if you can juice your own, but you can also use natural prebottled juices like Naked or Odwalla brands.

Drink plenty of water as thirsty.  Herbal teas should also be taken as prescribed, or you can drink herbal teas like Yogi Tea’s “Detox Tea” or others.  Avoid “Dieter’s Tea,” which contains powerful herbs like senna that are powerful laxatives, but that you don’t need for this cleanse.

Include cold-water hydrotherapy—5-10 seconds of cold water daily at the end of shower stimulates your body’s elimination and detoxification process.

You may also take vegetable broths with miso paste.  A little olive oil—or a vegetarian omega EFA blend—may be added to your food, as well as any herbs and spices. 

ENDING THE CLEANSE

End the cleanse slowly and observe yourself closely as you add foods back into your diet.  If at any time you feel unwell while adding foods back into the diet, slow down the process.

Day 31: Add wheat and/or corn as desired

Day 33: Add nuts and seeds

Day 35: Add eggs

Day 37: Add dairy

Day 38: Add meat and poultry

Day 40: Add any processed foods and other substances eliminated on Day 1 if desired.

CLEANSING TIPS

The body can feel bad at the start of a cleanse.  Your bowels or skin may change, your tongue may be coated, you may feel tired or have headaches, emotions may come up. This is a natural part of the process. If extreme, contact a trusted health practitioner.

If you feel constipated, drink more fluids and be sure you’re getting plenty of fruits and vegetables.  You can also add 1-2 tablespoons of ground flax seed to your meals. Again--if extreme, contact a trusted health practitioner.

Take liquids warm or at room temperature.

Get plenty of rest—try to get at least 8 hours of sleep at night and a short nap during the day.

Stay warm.  You will be less active and your body temperature and blood pressure may decrease.

Be gentle with yourself, mindfully addressing emotions that arise.

Practice gentle exercise like stretching, yoga or tai chi daily.  It is good to sweat, but listen to your body and avoid overexerting yourself.

Drink water when you are thirsty, and eat when you are hungry.

Use organic, local, seasonal fruits and vegetables whenever possible.

For better digestion and nutrition, chew your food well.  Swish liquids around your mouth before swallowing.